SL 5x5 Tracker LB

Start:
This spreadsheet will help you set up your StrongLifts 5x5 program. Follow the instructions on this page, then go to the Program sheet to get started.
Step 1:
Choose the unit of weight that you prefer. Enter 1 in the field below if you're working in kilograms or 2 if you're working in pounds.
Units
(1 = kg, 2 = lb)
Step 2:
Enter your starting date, body weight, and body fat percentage. If you dont have a way to measure body fat, it's OK to start the program without it, but you should get yourself a body fat caliper.
Date Weight BF %
1-Apr-2011 170.0 10.0%
Step 3:
If you are a new lifter, you're finished. Go to the Program worksheet and begin your training. If you're an experienced lifter, enter the heaviest lifts you've done in the Weight column below, and the number of reps for which you lifted those weights in the Reps column.
Weight Squat Bench Press Row Deadlift
Reps
5RM 0 0 0 0 0
Starting Weight 45 45 45 65 90
STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/
llow the instructions on this page,
ou're working in
Pounds
dont have a way
uld get yourself a
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ts in the Reps
Week 1 Exercise Squat Bench Press Overhead Press Barbell Row Deadlift Sets 5 5 5 5 1 Reps 5 5 5 5 5
1-Apr 3-Apr 5-Apr 8-Apr
Week 2
10-Apr 12-Apr 15-Apr
Week 3
17-Apr
45 45 65
50 45
55 50 70
60 50
65 55 75
70 55
75 60 80
80 60 120
90
100
110
Body Weight 170.0 Body Fat 10.0%
How to Use This Spreadsheet

Include the weight of the bar. Olympic bars weigh 45lbs and are 7 feet long.
Use bigger increments of 10lbs if the workouts are too easy and your technique is good, but resist the temp
Never lower the weight if you miss reps. Do as many reps as you can with good technique and without help
If you miss 5x5, try it again next workout. If you miss the same weight in three consecutive workouts, deloa
Deload after three missed attempts with the same weight by lowering the weight by 10% for that exercise o
Weigh yourself, check your body fat percentage, and take measurements and pictures (front, back, and sid
Week 3
19-Apr 22-Apr
Week 4
24-Apr 26-Apr 29-Apr
Week 5
1-May 3-May 6-May
Week 6
8-May
Week 7
10-May 13-May 15-May 17-May
85 65 85
90 65
95 70 90
100 70
105 75 95
110 75
115 80 100
120 80
125 85 105
130 85
135 90 110
140 90
145 95 115
130
140
150
160
170
180
eet long.
ur technique is good, but resist the temptation to go too quickly. Think long-term.
an with good technique and without help. Aim for 5x5.
ht in three consecutive workouts, deload for that exercise only.
g the weight by 10% for that exercise only. Increase the weight in 5lb increments from there.
ments and pictures (front, back, and sides) every two weeks.
Week 8 150 95 120 190 200 155 100 160 100 125 165 105
Week 9
3-Jun
Week 10
5-Jun 7-Jun 10-Jun
Week 11
12-Jun 14-Jun 17-Jun
Week 12 205 125 145 210 125 250
20-May 22-May 24-May 27-May 29-May 31-May
170 105
175 110 130
180 110
185 115 135
190 115
195 120 140
200 120 240
210
220
230
StrongLifts 5x5 doesn't stop here!

Here's what to do after Week 12: Keep doing StrongLifts 5x5 for as long as it works; don't start changing things for no reason. After two deloads on squats, switch from 5x5 to 3x5. After another two deloads on squats, switch from 3x5 to 1x5. Only then should you switch to Madcow. To extend the spreadsheet, simply copy all the cells for Weeks 11 and 12 and paste them to the right of Week 12. This works best if you do it while those cells are still empty.
Week 12
19-Jun 21-Jun
215 130 150
220 130 260
t stop here!
ing things for no reason.
nd 12 and paste them to the
ill empty.
Instructions:
Simply enter the number of weeks you've completed on the program in the field below. This worksheet will pull your lifts from the Program sheet and chart your results.
Weeks Squat 45 55 70 85 100 115 130 145 160 175 190 205 220
12 Bench 45 50 55 65 70 80 85 95 100 110 115 125 130 Press 45 45 55 60 70 75 85 90 100 105 115 120 130 Row 65 70 75 85 90 100 105 115 120 130 135 145 150 Deadlift 90 90 110 120 140 150 170 180 200 210 230 240 260 Weight 170.0 BF % 10.0%
1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011
StrongLifts 5x5 Progress

300
250
200
Weight
150
100
50
0 4/1/2011
4/8/2011
4/15/2011
4/22/2011
4/29/2011
5/6/2011
5/13/2011
5/20/2011
5/27/2011
6/3/2011
Date
Date
Think Long-Term.
1-3 months is only the beginning. If the above represents what you could achieve in 12 weeks, imagine what you'd achieve in 24 weeks. Now think about where you'll be 52 weeks from now if you keep doing this. Strength training is a marathon, not a sprint keep that in mind.
1-Apr-2011 5-Apr-2011 12-Apr-2011 19-Apr-2011 26-Apr-2011 3-May-2011 10-May-2011 17-May-2011 24-May-2011 31-May-2011 7-Jun-2011 14-Jun-2011 21-Jun-2011
Squat 45 55 70 85 100 115 130 145 160 175 190 205 220
Bench 45 50 55 65 70 80 85 95 100 110 115 125 130
Press 45 55 60 70 75 85 90 100 105 115 120 130
Row 65 70 75 85 90 100 105 115 120 130 135 145 150
Deadlift 90 110 120 140 150 170 180 200 210 230 240 260
Weight 170.0 #N/A #N/A #N/A
BF % 10.0% #N/A #N/A #N/A
12.0%
10.0%
Series1
8.0%
Series1
Body Fat %
Series2 Series3
Series4 Series5 Series6
6.0%
4.0%
Series1
2.0%
0.0% 6/3/2011 6/10/2011 6/17/2011
ks, imagine what you'd achieve in 24 weeks. is a marathon, not a sprint keep that in mind.

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Start:

1-Apr-2011 170.0 10.0%

Weight Squat Bench Press Row Deadlift

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

llow the instructions on this page,

dont have a way

uld get yourself a

one in the Weight

Body Weight 170.0 Body Fat 10.0%

How to Use This Spreadsheet

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

an with good technique and without help. Aim for 5x5.

ht in three consecutive workouts, deload for that exercise only.

Week 12 205 125 145 210 125 250

20-May 22-May 24-May 27-May 29-May 31-May

175 110 130

185 115 135

195 120 140

200 120 240

StrongLifts 5x5 doesn't stop here!

215 130 150

220 130 260

ing things for no reason.

nd 12 and paste them to the

StrongLifts 5x5 Progress

Bench 45 50 55 65 70 80 85 95 100 110 115 125 130

Press 45 55 60 70 75 85 90 100 105 115 120 130

Row 65 70 75 85 90 100 105 115 120 130 135 145 150

Weight 170.0 #N/A #N/A #N/A

BF % 10.0% #N/A #N/A #N/A

STRONGLIFTS BVBA 2011and beyond. All Rights Reserved. http://stronglifts.com/

0.0% 6/3/2011 6/10/2011 6/17/2011

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